Spinach and Cheese Frittata

Ingredients

• 2 bunches Spinach (washed and trimmed)
• 2 stalks Spring Onions (white and green parts sliced thin)
• 2 cloves Garlic (peeled and grated)
• 1 cup Cooking Cheese (shredded; mozzarella or cheddar work well)
• 5 pieces Sun‑Dried Tomatoes (finely chopped)
• 250 g Paneer (cut into small cubes)
• 0.25 cup Milk (whole or 2% milk)
• 4 large Eggs (room temperature)
• 1 tsp Mustard Powder (optional, for subtle tang)
• to taste Salt
• to taste Black Pepper (freshly ground)

Instructions

1. Dry‑roast the spinach

   Heat a non‑stick skillet over medium heat. Add the washed spinach bunches and toss continuously until just wilted, about 3 minutes. Do not add any oil.

   Time: PT3M

2. Add aromatics

   Slice the spring onions thinly and grate the garlic directly into the skillet. Stir for another 2‑3 minutes until the onions soften. Turn off the heat and set aside to cool.

   Time: PT4M

3. Whisk the eggs

   In a large mixing bowl, crack the four eggs and whisk vigorously until the mixture doubles in volume and becomes frothy.

   Time: PT2M

4. Combine cheese, paneer and seasonings

   Add the cubed paneer, shredded cooking cheese, chopped sun‑dried tomatoes, milk, mustard powder, salt, and pepper to the whisked eggs. Mix until everything is evenly distributed.

   Time: PT3M

5. Incorporate the spinach mixture

   Fold the cooled spinach‑onion mixture into the egg‑cheese bowl, making sure no excess water drips in. Stir gently to combine.

   Time: PT2M

6. Transfer to baking tray

   Pour the batter into a lightly greased aluminum baking tray (or line with parchment). Smooth the top with a spatula.

   Time: PT2M

7. Bake the frittata

   Place the tray in a pre‑heated oven at 180°C and bake for 20‑25 minutes, or until the top is golden brown and a toothpick inserted in the center comes out clean.

   Time: PT20M

   Temperature: 180°C

8. Rest and serve

   Remove the frittata from the oven, let it rest for 5 minutes, then cut into wedges and serve warm.

   Time: PT5M

Nutrition Facts

Calories

250

Protein

12 g

Carbohydrates

6 g

Fat

18 g

Fiber

2 g